Indian-Spiced Chicken with Tomato Chutney

Gluten Free
Dairy Free
Health score
19%
Indian-Spiced Chicken with Tomato Chutney
45 min.
4
263kcal

Suggestions

Looking for a flavorful and easy-to-make main dish that's both gluten-free and dairy-free? Look no further than this Indian-Spiced Chicken with Tomato Chutney! This recipe is perfect for those who love the rich, aromatic flavors of Indian cuisine but prefer a lighter, more health-conscious approach.

This dish is not only delicious but also incredibly simple to prepare. In just 45 minutes, you can enjoy a hearty lunch or dinner that serves four. Each serving contains only 263 calories, making it a great option for those watching their waistline.

The star of this recipe is the Indian-spiced chicken, which is marinated in a blend of curry powder, ground coriander, cumin, and black pepper. The marinade infuses the chicken with a deep, complex flavor that's sure to impress your taste buds. Paired with a homemade tomato chutney, this dish is a perfect balance of sweet, spicy, and tangy flavors.

To make the tomato chutney, you'll simmer a mixture of tomatoes, red wine vinegar, sugar, and mustard seeds until it thickens into a savory sauce. The chutney adds a delightful depth of flavor to the chicken, making it a standout main course.

With no need for special equipment beyond a saucepan and a grill, this recipe is accessible for home cooks of all skill levels. So why not give Indian-Spiced Chicken with Tomato Chutney a try for your next meal? You won't be disappointed!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 teaspoon curry powder 
  • 0.3 teaspoon ginger fresh minced peeled
  •  garlic clove minced
  • 0.5 teaspoon ground coriander 
  • 0.3 teaspoon ground cumin 
  • teaspoon mustard seeds 
  • 1.5 teaspoons olive oil 
  • teaspoons olive oil 
  • tablespoons red wine vinegar 
  • 0.5 teaspoon salt 
  • teaspoon serrano chiles minced seeded
  • 0.3 cup shallots chopped
  • 24 ounce chicken breast halves boneless skinless
  • tablespoon sugar 
  • cup tomatoes seeded coarsely chopped

Equipment

  • sauce pan
  • grill

Directions

  1. To prepare chutney, heat 1 1/2 teaspoons oil in a small saucepan over medium heat.
  2. Add shallots and serrano; cook 2 minutes, stirring frequently.
  3. Add ginger and garlic; cook 30 seconds, stirring frequently.
  4. Add tomato, vinegar, sugar, mustard seeds, and 1/2 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer 5 minutes or until mixture is thick. Set aside, and keep warm.
  5. Prepare grill.
  6. To prepare chicken, heat 2 teaspoons oil in a small saucepan over medium heat.
  7. Add coriander, curry, cumin, and black pepper; cook 1 minute, stirring frequently.
  8. Brush mixture evenly on both sides of chicken; sprinkle evenly with 1/2 teaspoon salt.
  9. Place chicken on grill rack coated with cooking spray; grill 4 minutes on each side or until chicken is done.
  10. Serve chutney over chicken.

Nutrition Facts

Calories263kcal
Protein58.14%
Fat29.54%
Carbs12.32%

Properties

Glycemic Index
56.27
Glycemic Load
3.17
Inflammation Score
-5
Nutrition Score
19.157391149065%

Flavonoids

Naringenin
0.25mg
Luteolin
0.02mg
Kaempferol
0.04mg
Myricetin
0.06mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:262.7kcal
13.14%
Fat:8.39g
12.91%
Saturated Fat:1.49g
9.3%
Carbohydrates:7.87g
2.62%
Net Carbohydrates:6.59g
2.4%
Sugar:5.23g
5.81%
Cholesterol:108.86mg
36.29%
Sodium:493.08mg
21.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.16g
74.33%
Vitamin B3:18.06mg
90.31%
Selenium:56.42µg
80.6%
Vitamin B6:1.37mg
68.68%
Phosphorus:385.93mg
38.59%
Vitamin B5:2.51mg
25.13%
Potassium:791.62mg
22.62%
Magnesium:56.99mg
14.25%
Vitamin B2:0.19mg
10.94%
Vitamin C:8.97mg
10.88%
Vitamin B1:0.14mg
9.43%
Manganese:0.18mg
9.16%
Zinc:1.2mg
7.98%
Vitamin E:1.14mg
7.58%
Vitamin A:371.63IU
7.43%
Iron:1.26mg
7.01%
Vitamin K:6.08µg
5.79%
Vitamin B12:0.34µg
5.67%
Fiber:1.28g
5.12%
Copper:0.1mg
4.87%
Folate:19.2µg
4.8%
Calcium:26.51mg
2.65%
Vitamin D:0.17µg
1.13%
Source:My Recipes